A Warm-Up WOD

2 Rounds:
200m Jog (or 1-minute high knees in place)
10 kettlebell swings
5 Burpees
10 Shoulder Taps (in a plank position)

Write kettlebell weight in comments

AM

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @30kg
-15 T2B
-11 Cal Row
-15m HSW

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

FOR QUALITY

Romanian Deadlift 5x10-15
Between sets:
- 30-60s Chinese plank
- 10-15 Bent over DB reverse fly

*rest as needed

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

SNATCH

A) WU:

EMOM X5:

• 2 Power Snatch (2s pause below knee + 2s pause in catch)

Into,

EMOM X5:

• 1 Power Snatch (2s Pause in Catch) (Build Up)

B) EMOM 12 (Snatch Wave)

1) 1 Power Snatch @75-80%
2) 1 Power Snatch @80-85%
3) 1 Power Snatch @85-90+

*neljä aaltoa. Alota kepeemmillä ja nosta aaltojen edetessä. Esim Eka aalto: 75, 80 ja 85 % Toka: 80, 85 ja 90% jnejne.

C) Snatch Pull 4x2 @110-120% (2s pause below knee)

SQUATS

Back Squat:

1x6 @65kg
1x6 @75kg
2x6 @80kg

Front Squat:

1x5 @55kg
3x5 @65kg

ACCESSORIES

A) 3x Superset:

• 8/8 Bulgarian Split Squat 2xDB (3s jarruttava alas)
• 20m Backward Sled Drag (Heavy) (Link)

B) 3x Superset:

• 20/20m Heavy KB Suitcase Carry
• 30m 2x KB Front Rack Carry
• 45s-60s Deadhang from bar

Power Clean
3 rounds of:
1 PC @85%
2 PC @80%
3 PC @75%

Rest 2min between rounds

Push Press

• 4x5 (1-2RIR) *Rest 2-3min between

Push & Pull

A) EMOM X6:

1) 1-2 Legless RC
2) 10-15 Ring Push Up

B) EMOM X6:

1) 10 Ring Row (legs raised)
2) 10-15 Deficit Push Up

C) EMOM X6:

1) 20m Sled Pull (Hand over hand)
2) 10-15 Push Up

Intervals

4x3min on/1:30 off:

• 20 GHD
• 50 DU/75 SU
• amrap: C&J @60kg

Accessories
A) 4 Rounds:

• 1 Set of banded Pull Up (Helppo kumppari, ideana pitkä sarja) -rest 30-
• 15-20 Banded Face Pull -rest 2min-

B) 4 Rounds For Quality:

• 10-15 DB Lateral Raise
• 30-40s Wall Facing HS Hold

METCON

E5MOM X6:
Alternating A&B

A)
- 15m Sync DB Lunge (1x DB)
- 6 Rope Climb (Split)
- 10 Sync. 1-arm Devils press
- 15m Sync DB OH Lunge
+ Easy Erg rest of time

B) 3min work/2min rest
- Max Calories on Bike Erg And Ski Erg (Switch as needed)

REST 10MIN. Into,

For Max Weight

In 10min:

Find 3RM Weighted Pull Up + Chin Up

*Toinen tekee myötäotteella ja toinen vastaotteella. 10min Aikana molemmat ettii maximi painon ja tulos yhteenlaskettu kg määrä.

ACCESSORY

A) 4x For Quality:

-10/10 1-Arm DB Bench
-10/10 DB Row
*rest as needed

B) 3-4x For Quality:

-10-15 Plate Lu-Raise
-10-15 Banded Face Pull
*Rest as needed

Viikko 1 (kisoihin valmistava pätkä) (1/2) Ens viikolla kisaviikko.
ensi viikolla terwaan kisailijoille erilainen viikko kokonaisuus kuin muuten treeneissä. viikko 3 pidetään leppäily/kevennys/siirtymäviikkona.

18'EMOM
1: 16/12 cal row
2: 30" DU practice
3: 10 plate GTOH @20/10kg

after workout core stability

4rnds for quality
5/5 KB halo on one leg (change leg with the change of direction)
8/8 alt. V-up
5/5 KB figure 8s